Warm up:
Double Tabata
Tabata #1:
Plate ground to overhead
Plate overhead hold
Tabata #2
Pushups
Hollow rocks
Then...
Burgener warm up:
Strength: EMOM x 3
3 Tall Clean @ 6/10 RPE
3 Tall Clean @ 6/10 RPE
3 Tall Clean @ 6/10 RPE
-Rest 1 min-
Every 90 sec x 3
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
*2 Positions are just above parallel and parallel.
Beginners:
EMOM x 3
3 High hang MB Squat clean
3 High hang MB Squat clean 3 High hang MB Squat clean
-Rest 1 min-
Every 90 sec x 3
2 Empty bar muscle clean + 1 Strict Press
2 Empty bar muscle clean + 1 Strict Press
2 Empty bar muscle clean + 1 Strict Press
Metcon: EMOM x 15
Min 1: 6 Clean and jerks (135/95)
Min 2: 30 Double unders + 5 Lateral burpee over bar
Min 3: 15/12 Calorie row or 50 sec of work
Scaled:
-Double dumbbell hang clean and jerk
-Single unders or penguin taps
-12/10 Calorie Row
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